4-6-18 Under Pressure

5
Apr

4-6-18 Under Pressure

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Leg Swings (forward/backward and side/side)

10 Push-ups to Down Dog

10 Side Lunge

10 Duck Walks (FW/BW)

10 Cat Cows

10 Scap Pull-ups

10 Ring Rows

Strength

Metcon (No Measure)

3 sets:

5-7 Strict Pull-ups

12 DB Split Squats

60 Sec ISO Back Extension

Metcon

Metcon (Time)

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts 105/75#
RX+: 155/105#

Cool Down

Metcon (No Measure)

5:00 – 7:00 Minutes: Barbell rollout — quads and IT band